ashishtibrewalahttps://ashishtibrewala.wordpress.com
Track/Progress/AchieveFri, 18 Aug 2017 04:48:43 +0000enhourly1http://wordpress.com/https://s2.wp.com/i/buttonw-com.pngashishtibrewalahttps://ashishtibrewala.wordpress.com
Sunny Sundayhttps://ashishtibrewala.wordpress.com/2017/05/21/sunny-sunday/
https://ashishtibrewala.wordpress.com/2017/05/21/sunny-sunday/#respondSun, 21 May 2017 06:08:06 +0000http://ashishtibrewala.wordpress.com/?p=126Continue reading Sunny Sunday]]>Most of people Take Sunday a Rest day or a cheat day , honestly i do not believe cheat day or something in world of fitness ,but rather i can say a good recovery day and yes you can enjoy some sweets or your favorite dish of food which is not written in your Nutritional Chart . Even you can say that its a Change Day.

So its Sunday and for me its a ACTIVE REST day ,not a rest day.

often people wake up late on Sundays saying its a rest day or may be people who are just making excuse of the Sunday and taking too much wine or alcohol on Saturday and Night and yes definitely wasting there energy in SOME PUB or Dance floor.

What ever it is do not ever break your routine of getting up late.

Take a medium length walk around 1 and half kms and than stretch all the major muscles in a standing position.Drink ample of water before you start training , prefer BCAA drink in 200 ml of water with some energy drink.

1- Run for 100 meters – a Bit faster than your normal speed of running – Do count ,the time taken by you to cover the distance , Now if you are just starting up – Calculate your time in exact same way – (time taken ) * 7 times = Break .

For intermediate level runner (time take) * 5 times = Break

For Advance level of Runner – (time taken ) * 3 to 4 times = Break .

However you can adjust your break times depending upon the climatical conditions and your recovery – But remember the target is to drop back the heart rate to normal at maximal speed –

Work on Running Mechanics (contact ashishtibrewala25@gmail.com) on full information on running mechanics.

wear appropriate shoes and clothing .

Do Repeat the 100 meter Sprints or Run for at least 10 times with a proper break .

do a good passive stretching (passive stretching meaning is to take support from external object of a person eg- holding a pole , using bars for hamstrings , or telling your partner to push your stretch in a particular movement ).

NOW ENJOY YOUR SUNDAY .

]]>https://ashishtibrewala.wordpress.com/2017/05/21/sunny-sunday/feed/0305205_315014161843300_100000041563312_1300046_2060453361_nashishtibrewalaSuper Saturday. 20/05/2017https://ashishtibrewala.wordpress.com/2017/05/20/super-saturday-20052017/
https://ashishtibrewala.wordpress.com/2017/05/20/super-saturday-20052017/#respondSat, 20 May 2017 03:20:44 +0000http://ashishtibrewala.wordpress.com/?p=86Continue reading Super Saturday. 20/05/2017]]>Saturday is a traditional day in Gyms for lower body and why many guys and girls prefer lower body on Saturday , because they can take a good rest/recovery on Sunday.

But my workout plan is not just about Saturday or Sunday but to follow the exact routine which will give you optimal results.

Dynamic Stretching – People often take dynamic stretching just keeping in mind its benefits and start swinging there legs up and down , side ways without knowing there movement pattern in there exercise pattern , Yes if i am a sprinter or fast bowler i would definitely do that as it resembles my movement pattern.

Injury Prevention – Start with Good Foam rolling.

Step 1 Warm Up – Good Mobility Drills for Hips ,knees and Ankles .

Step 2 – Couple of Ladder work drills for blood rush in your lower body . (Keep in mind that we are doing ladder work just for warm up and not as drill , don,t get yourself exhausted by over doing.

Exercise 1 – Stiff Leg Dead Lift – 2 Warm Up Sets for 12 to 15 reps followed by 3 main sets of 8 to 10 reps with 70% of 1 RM.

I recommend you guys to always start with a good warm up and running Mechanics before every conditioning session . To start with always try to do foam rolling before the session to minimize the soreness from previous training session , than move to mobility drills and last some dynamic stretches .

Most people forget that if you don,t stick to basics its going to affect you in your training goal , here i am saying about running mechanics , most of athletes directly start with main focus session , but i completely rely on running mechanics to start with before every conditioning session whether its a Under 14 group or Senior Guys .

Running Mechanics .

1) Walking Lunges .

2) Ankling.

3) Butt Kicks .

4) Quick Feet .

5) A Skips .

6) B Skips .

7) Skip for height .

8) Skip for distance.

PreSeason Conditioning Session Demo .

40 Meters Run with 70% to 80% of intensity giving a walk back recovery or 1 : 5 rest ratio. 12 Reps.

30 meters Run with 80% to 90% of intensity giving walk back recovery – 10 to 12 Reps .

Friends this is just a example of a conditioning session , you can vary this according to your sport , specificity , time , place , condition , and type of group you are training . Please see that the temperature should be not more than 28 degree or the training can have adverse effect and also the surface .

There are 3 Circuits A B C , do this circuits back to back with 2 minutes rest between each circuit , after all three circuits , take 3 minutes rest and repeat the circuit , if you have energy repeat the circuit 3rd time .Do stretch your muscles after your workout is over , keep your body hydrated and have Protein shake before and after workout , to maintain the muscle mass , add Glutamine ,BCCA , Anti oxidant , vitamin C , post workout .

The Guidance towards the start of training and points to be remembered before the training .

What is the Goal?

For me the goal is about your fitness routine, for routine people, athlete, handicapped.

I see around 50 to 60 people everyday working out in gym, park, jogging tracks, or sports field. Whenever I see any person doing workout, my first question to them would be, why are you EXERCISING?

The Answers.

1) To stay fit.

2) To lose weight.

3) To build muscles.

4) To enhance my performance.

5) To get lean.

6) To reduce my tummy and buttocks.

7) I want to do modeling.

Now I know what all you people are thinking .

What would be my GOAl ?

From my point of view you don’t have any right to decide your goal until and unless somebody is demanding from you.

A) Producer wants the male body structure according to his role in movie.

B) Coach wants his player to get rid of excess weight.

C) Doctor wants his patient to reduce fat for his cardiovascular problem.

When somebody asks me sir I want to do this or that , I seriously get hyper .

Boss, you are not the correct person to decide your goal. It’s the Job and right of Strength and Conditioning coach or trainer to decide your Goal .For your information here are some duties of Strength and Conditioning Coach.

To ask you do your medical test from Doctor.

To conduct your fitness test.

To assess your Range of Motion.

To design your exercise programme and exercise log sheets .

To design your nutritional diet chart.

To suggest you suitable supplements .

To guide you with each and every exercise and explain you the proper technique and form.

To monitor your training status every week and progress your training according to your adaptation.

To educate you about healthy life and to guide to stay away from bad habits such as drinking ,smoking , chewing tobaccos etc.

To be with you 24 X 7 at any emergency .

You all might be thinking do my personnel trainer or my strength and conditioning coach performs his duty as per above. And surprisingly your trainer have half the qualities of the above.

There are many few trainers who perform the above points .Others are just lazy fellows who had made up in this field for their pocket money , some don’t have any option in life ,some actually choose this profession so that they can train female clients and have some cheap fun.

And we we we , We are real trainers , real fitness freaks , educated , professionals , ready to keep learning new things and see ur clients perform better and better .If you have hired a Trainer he should have at least the above qualities to train you. He is the Perfect trainer to decide your Goal.

So if you want to have good results in your training just look and judge your trainer with above points and his certifications from the renowned Fitness group. Don’t get complicated with fake ideas of slimming centre and fake show off trainers . If they are really well they will work hard and smart to get you in best of your shape.

Mesocycles . Seasonal Term training , ( Off season , Pre season , In season ) Mostly of 2 to 3 months .

Micro cycles. – ( Weekly programming for upcoming week ) very much used in In season .)

Phases for Per iodization.

Off Season (Prepatory Phase).

Pre Season.

In Season .

Transitional Phase.

1) Off Season – Active Rest .

General Preparation.

Higher Volume , Low Intensity.

Improved short term endurance work capacity.

Important component for an athelete as it develops the base for pre season training.

Will focus more on technique and form of exercise , gradually moving to hypertrophy , to start of Max Strength .

2) Pre Season – Pre season would have some special exercises which is related to specific sport. More functional to a sport and also depends on specific role of an individual in a sport. Eg – Game of football – Athlete playing in front would have different program me compare to a goal keeper .

It would be moderate in volume to low volume compare to moderate intensity to high intensity. The Goal for pre season would be to develop strength and power. ( Max Strength and Ply metric exercises.)

3) In Season – In Season the athlete will be focused more on the practice of his game.

a) Proper recovery and maintenance should be focused.

b) Volume of training would be very less but with good intensity .

c) There should be proper management between the sport and training to avoid overuse and injuries.

d) Focus more on speed , power and maintenance in this phase of training.

Micro cycle- Maintenance and restitution workloads or recovery days , daily training routines distributed into modules separated by recovery breaks and additional intra session relief breaks. It can be advantageous to subdivide assigned workloads into clusters separated by rest pauses.

Cycles would not be accurately per iodized as it depends upon the different sport and the duration , intensity and volume of competitive phase.

Every Sport will defer from each other in General Phase , Pre – Competition phase and In competition phase.

It is important to have the athlete at its peak in competition phase. Sports vary their competition like 2 to 3 months, 4 months or even 6 months. An elite athlete can have max 2 peaks in a season.

So it’s a responsibility of a strength and conditioning coach to train and manage individual for its peak .proper recovery strategies and sessions should be organized.

Planning for peak.

There is no specific schedule for the peak . And this is the test for strength and conditioning coach how he manages all factors for a proper program me . The program me will again vary from individual and role in sport.

Factors –

1) Training Status.

2) Injury Status.

3) Nutritional basic.

4) Stress from sport coach.

5) Competition scheduled.

FMS – Functional Movement Screening would be of great use to detect the training status , after the screening from physio is done for any past or recurring injury .

Competition stress would vary from individual, depending upon his.

1) Experience in sport ( a debutant and athlete playing his 100th game ).

2) Level of Sport- (school and national competition).

The training would be from low to moderate volume with high intensity which can be micro managed from day to day and week by week.

A Micro cycle can be designed with high intensity start for a week ending up with a low intensity and recovery strategies at end.

(However some sport may need good intensity at end while starting with moderate.)

A) The cycle considerations should be the same whether you plan on using a program me that is or is not linear within the time frame you have to prepare for competition.

B) Ensure that the athlete doesn’t looses the influence of off season training till the end of the season. For that incorporate some preparatory phase training during this phase.

C) Basic strength and conditioning requirements before a formal per iodization program me.

D) Conditions –

a) If athlete is very low in physical condition.

b) Extremely over weight.

c) No Background in resistance training.

A base program me of 6 to 8 weeks may be needed to provide suitable adaptive period to resistance exercise.

(The above program me is needed in any rarely case).

Key points –

a) Proper Assessment ( FMS )

b) Novice in poor conditioning more ( GP ) would be required.

c) Strong emphasis on correct technique with lower volume work.

d) More gradual increases in volume and intensity may be required for weaker.

All program me should be made according to long term fitness goals.

Beginners should learn proper exercises.

If the basic is flawed than progress is impaired, transfers to other performance activities are reduced, leading to injuries.

Good amount of time should be given to learn proper exercise technique.

Lower level of exercise in same motion can be introduced if form or exercise technique is not correct.

Eg – if an individual is not able to do a push up with proper technique, transfer him to bar push up , or bench push up or if very bad in form than even a wall push up is recommended.

Establishment of good exercise technique is very important for long term fitness goal.

Even in elite athletes with good load in exercises with proper technique cannot be perfect in every session as previous session due to stress in sports , Domes , at the same time focus should be given to technique rather than over load.

Age Adjustments.

The concepts are the same but attainable target goals, implementation and progression may differ.

Factors to be considered.

A) Physiological and psychological readiness should be considered as with any exercise program me.

B) Young athlete would need more general phase with high volume and low intensity.

C) While advanced athletes are ready for higher volume and intensity with more variations in execise.

D) A beginner needs very little variation to learn the basic skill of s sport and to raise the basic physiological variables such as strength , power and work capacity from their untrained levels.

Like with any training program, progression is the key so it is really important that you or the athletes you train perform exercises that are challenging but not difficult. Difficult exercises are ones that you simply cannot perform with good form due to a lack of either mobility or stability or in many cases a combination of both. If an athlete shows any dysfunction it is important that we correct this before introducing higher level strength and power work into their program. Adding strength to dysfunction is only putting the athlete at greater risk of injury somewhere down the track.

Once you have sufficient mobility and stability and can show symmetry in a functional movement screen and assessment then you can and should start to develop the strength base of the athlete. This allows for physical development to occur safely and effectively. From a solid strength base we can then start to develop speed and power. Our goal is to improve performance while reducing the risk of injury.

With all my new clients I start with a functional movement assessment to figure out if the athlete has any asymmetries. If I find any weak points, I will plan and integrate corrective exercise into their program to improve their mobility, static stability and then dynamic stability. Mobility is always addressed first because adequate stability cannot be present with reduced mobility.

Only once movement quality is good enough I start implementing strength training under increasing loads (progression). After sufficient strength and core stability has been achieved and only then do I start introducing higher level plyometrics and rotational power movements into the athletes program. Remember they get rotational power and plyometric work in their skills practice and matches so careful consideration needs to be placed on when and how you implement this stuff into their program.

Exercise Selection:

If you are training an athlete or group of players it is crucial that you choose exercises that will allow you to evaluate their movement quality with every repetition that they do. You need to also take into consideration what training age you or your athlete is (i.e. how long they have been in the sport and how much strength and conditioning they have done previously)

There are a few more things to consider. Where exactly are you in your calendar? Are you starting your pre season preparation or are you in season? Obviously in season and off season will have an effect on how much work you do off the field. If we are talking about youth athletes, they invariably play other sports so be mindful of the amount of work they are doing there too! Programming all of this stuff is the tricky part as there is NEVER a one size fits ALL program.

Below I have included a basic program design outline for athletes . This is also applicable to other ground based rotational sports. How this is implemented needs careful consideration. Remember there are skills sessions , so timing of when you do your work is critical to injury prevention and enhancing your performance in each training session. This takes careful planning and often readjusting. Remember no program is perfect, no athlete is perfect, and no coach is perfect. Do the work, evaluate what you have done and always look to improve the way you coach!